Lepopäivä!

Deload viikko, poislukien Open 21.2.

• 12 Min E2MOM of:
Ogni 2:00 x 6 sets:
Assault Bike 1:00 @ max Kcal

• 2min.: Row

• 3 rds:
  7 Air squat
  5 Push ups
  7 Ring row

• 1min. Row

• Mobility...

• Work on:
  Burpee/Thruster

Partner workout
Death by box over burpee
1. min = 2 box over burpee
2. min = 4 box over burpee
3. min = 6 box over burpee
4. min = 8 box over burpee
5. min = 10 box over burpee
6. min = 12 box over burpee
7. min = 14 box over burpee
8. min = 16 box over burpee
9. min = 20 box over burpee
10. min 22 box over burpee

Fail = start beginning (2 box over burpee)

Z-press (bar from the top position):
5x5, RIR (reps in reserve) 3-4

A) Every 9' x 5 rds

50 DU
8 push up
40 BJ 60/50
8 push up
30 sit up
8 push up
20 WBS 9/6
8 push up

AMRAP 3 x 2 (Both A&B) rest 3 min btw

a)
Row 350/300m
6 burpee box over jumps
12 TTB

b)
17 Snatch 35/25kg
30 Kb Swing 24/16kg

Lepo / active recovery

• 5 Min AMRAP of:
Ring Muscle Ups

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 pik n grass
100m run
:30 pigeon

GRT(20)
2 mile run or run for 20:00 minutes

Finisher
50 crunches
1:00 pigeon